What did you eat today?

[GLC1968]

The body fat goal will be affected more (positively!) by the weight training than by diet.

I wholeheartedly disagree, actually. Diet is king for body recomposition. Weight training is key for adding lean mass (or maintaining it), but you cannot add appreciable lean mass in a deficit. You can manage it with a cyclical type intake (days in surplus, days in deficit), but it must be very controlled and it's not for everyone.

Weight training is very, very important for maintaining your lean mass while losing body fat, but the nutrition is the more critical factor for fat loss.

Goldfinch - awesome job with the weight loss so far! Those last 10 are usually the hardest to get off (I've never done it!), so don't give up. It sounds like you have really done your homework.

[GLC1968]

yesterday ~

B: smoothie - 1.5 c spinach, 2/3 c blackberries, 2/3 c raw goats milk, 1/2 banana, 1 scoop protein powder

L: grilled seasoned chicken breast, steamed zucchini

D: grilled seasoned chicken breast, sauteed zucchini, roasted sweet potatoes

Snacks: 3 medjool dates, 2 handfuls of mixed nuts, 2 plums

Today:
B: apple and a smoothie - 1.5 c spinach, 1/2 c blueberries, 1/3 c cherries, 2/3 c raw goats milk, 1/2 banana, 1 scoop protein powder

L: grilled seasoned chicken breast, sauteed zucchini, roasted sweet potatoes

D: halibut, cuke/tomato salad, grilled zucchini, sauteed broccoli

Snacks: 3 medjool dates, handful of mixed nuts, 2 plums, carrots and snap peas

[Crankin]

Sorry, GLC, I guess I had my science mixed up. But, I know that weight loss is easier for me when I am doing resistance work. My body fat % rarely changes unless I totally stop moving for a few days! I guess that my whole point is that sometimes we get so caught up in the endurance stuff, we forget the other.
I guess it's a good thing that the 2 times I had to lose weight, and also after my pregnancies, I was able to lose weight my way, because I could not be so caught up in calorie counting, etc. I upped my exercise, cut portions a little, and cut out the carbs. The first time I had to lose weight, after college, I was not exercising, more than a little walking and some calisthenics. It took me a year to lose 25 pounds. Slow and steady. But, that's when I cut out the junk food and started eating right. I just can't deprive myself that much!

[GLC1968]

But, I know that weight loss is easier for me when I am doing resistance work.

I totally agree! And you are absolutely right - in the midst of endurance training, we often neglect weight training and its so important.

I think for me, the biggest benefit of resistance training (besides making me feel stronger all around) is the whole 'mix it up' factor. If I do all of one thing, loss always stagnates quickly. I need lots of variety in my activities to keep me 1) enjoying it and 2) actively losing.

[goldfinch]

I can't find the cite so my memory may be faulty. . .

I believe that if I ingest at least my basal metabolic rate worth of calories I am unlikely to lose muscle when dieting. I recall a study comparing dieters that were and were not exercising and also comparing the type of exercise, aerobic or aerobic plus resistance training. All lost fat not muscle. But the reason likely was that the diet did not severely restrict calories.

But I agree with you folks, mixing it up on the exercise front is good. For motivation and for health.